[Kamara]

Hi everyone, had a late one today

So today was leg day, had a pretty chill morning a few client check ins and then did a few emails and then chilled out waiting for Jamie to finish work then we trained legs and took Lola on a walk.

Really good leg session today despite the weather we got a good session in x

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[Kamara]

Oh my gosh, Happy Birthday Kamara! I hope you had a wonderful day ????

_________________________________________

@katiecshallbe_

Thankyou yes I had a lovely day ☺️❤️

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[Kamara]

Hey you’d be best emails JP for this

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[Kamara]

Hey everyone so today was my birthday which meant breakfast in bed ????????

Then I went for my walk with Lola, and then popped over to my friends house for the evening! Looking forward to training legs tomorrow x

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[Kamara]

Halcyon is a big one that will help, try baths, yoga, massage have a good nighttime routine same time make sure you’ve eaten all your meals well before bedtime and come off your phone at least an hour before bed

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[Kamara]

I’ve also heard July but not actually physically seen anything stating it’s official

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[Kamara]

Hey I do ppl split ad do 1 or 2 exercises for rear delts on each rotation

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[Kamara]

Yes just to allow carbs around training where they will be utilised most, like Clare said if this doesn’t work for you no reason why you can move things about ☺️

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[Kamara]

Hi all

So today was pull day I had a really good session felt very strong top set rdl was 120 for 8 so looking to push up a little ☺️ rest day tomorrow my body needs it definitely x

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[Kamara]

You could add bands? Or like you said yourself increase the rep range or get hold of some more weights

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[Kamara]

I’d say 0.5 to 1lb a week but I’d advise tracking macros as it gives you a good base line to know where you can push food/drop food when it comes to dieting and so on

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[Kamara]

Hey! I’d pop them a message or ask for a quick phone call and just clear the air a little tell them your expectations as them being your coach! Like others have said a response within 24hr is the usual but you should never ever be ignored!

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[Kamara]

Hi everyone hope you all had a good day!!

Today’s was push day had a lovely strong session out in the sun hot one today think I’ve got abit of sunburn upss!!

Appetite is going up I’m feeling hungry we’re not pushing food just yet we’re just lowering activity a little which helps with my recovery anyway! So win win !!

I then walked Lola, did a little bit of work and then food prepped for next few days for me and Jamie

Feeling super tired this evening think it’s the sun! Night guys ☺️ x

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[Kamara]

Sounds like you may of just pulled a muscle slightly treat like a normal injury, rest ice and don’t do any movements that affect it and take join in and cure coming to help with inflammation until you can get a proper diagnosis

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[Kamara]

I literally got Tesco’s Own it’s around £15 and my rice is bang on everytime ????????????????

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